How long should one invert and in what angle?

20 degree inversion

How long should I invert? In what angle should I invert? These are probably the most obvious and the most practical and important questions. Answers to both these questions are inter-related, and hence I will deal with them together.

To start with, beginners should invert at slight angles, and only for short durations. For example, start with mild angles of 20-30 degrees for the first few weeks, for 10-20 minutes once or twice a day. Stick to this until you are comfortable with the operation of the table, and feel totally at ease while inverted. Even while inverting at 20-30 degrees, the benefits of inversion start taking effect. The body experiences mild stretching, circulation is stimulated, and oxygen flow to the head improves.

Once you get comfortable with the beginner’s position, and are ready to move beyond it, you may want to proceed by increasing the angle to 45 degrees, and then to 60 degrees. Remember that the shallower the angle of inversion, the longer you can remain inverted. So, as you start increasing your angle of inversion, reduce the time you remain inverted, and slowly increase this time, until you get comfortable at that angle for prolonged inversion. There is no set time limit, and the important thing is that you listen to your body, and not ignore any sign of discomfort.

60 degree inversion

90 degree inversion

60 degrees is the angle at which the body starts getting full benefits of inversion. The spine receives the traction it needs to decompress at this angle. In fact, 60 degrees is optimum for most people, and you might not really need to go beyond this.

What exercises are recommended while inverting?

Inversion therapy today is much more than an alternative therapy. It has been subject to a great deal of clinical studies, and has proven its effectiveness in relieving many forms of back and neck pains. Inversion therapy itself has many advantages. But, if you want even more out of this, you may go for some specific exercises while in an inverted position. 

Here is a exercise guide:

1. Inverted squats: this is similar to a standing squat, except that you do it while inverted, and instead of resisting your body weight (like you do in the regular squat), you pull your body weight up. To do an inverted squat, bend your knees and lift your body up.

2. Inverted crunch: again similar to the regular crunch; place your hands over your chest and try lifting your upper body using your abs.

3. Inverted stretching: while inverted, extend your arms and stretch as if trying to reach your feet.

4. Inverted sit-up: Place your hands behind your head, or on your chest, and try pulling yourself to a sit-up position. This can be much more difficult than a regular sit-up, and some claim that this has the benefits of 10 regular sit-ups.
Pulling down: hold onto the table legs, and try pulling down further. This is a nice way to further increase the effects of inversion beyond what your body weight can provide.

5. Inverted rotation: While fully inverted, reach for the table leg on one side with the other hand, and pull yourself into rotation. Return back to inverted position and repeat the same action in the opposite direction.

A WORD OF CAUTION: Perform these exercises only after you are fully comfortable inverting. NEVER overdo your inversion and exercises. The rule of “no pain without gain” does not apply here. STOP inverting at the slightest discomfort. The stretching of muscles and ligaments is much stronger while inverting than you might think. While inverting can be very effective, it can be equally dangerous if done in the wrong way, or overdone.

Apart from the exercises outlined above, some simple stretching exercises can be done while fully or partially inverted. Simple exercises such as gentle stretching by crossing one arm over the body and gripping the table frame on the other side, arching the torso from side to side, gently rotating the head to either side and lifting the head can be perform. But always follow the golden rule: NEVER OVERDO IT!